CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Metcon (No Measure)
3 Mini WODs, relay style (dress warm!):
WOD 1:
Suicide sprint
20 KB swings
200m sprint
WOD 2:
20 Cal row
30 Wall balls
20 Burpees
WOD 3:
20 Toes to bar
30 OH Walking lunges
40 Quick feet
For each WOD, partner A completes all of the first movement while partner B rests, then partner B completes all of the first movement while partner A rests. Partner A then moves on to the second movement, etc. Continue in this manner until the WOD is complete. There will be rest time in-between each mini WOD, so go all out! WOD 2 is the only one completed indoors 🙂